Potato,  Under $1

Sweet Potato Mash with Garlic and Milk


I had a request to make sweet potato mash to go with grilled fish some time back, and haven’t had the chance to post this up. I made my version with some garlic powder, milk, just a little maple syrup and a sprinkle of paprika. I did not add butter because you don’t need it the extra calories. These were so creamy and so good, I wish they were carb-free! Maybe do a cauliflower mash soon.

To make this, use orange sweet potatoes which look like this:

brown on the outside

Don’t get purple Japanese sweet potatoes which have a pale yellow flesh:

They’re very good too, although I haven’t tried mashing them. 

Makes 4 servings

What I used:

2 large sweet potatoes
3-4 tablespoons milk, depending on how you like the consistency
1 teaspoon garlic powder
1 tablespoon maple syrup (optional)
Paprika (optional)

1. Peel and cube sweet potatoes. Bring a large pot of water to boil, then cook til tender, about 20-30 minutes.
2. Combine sweet potatoes, garlic powder, 2 tablespoons milk, and maple syrup in a food processor or blender and pulse til mixed. Add more milk if the mixture is dry. Process til consistency is to your liking but don’t puree them too much!
3. Sprinkle with paprika and eat with a fork!

How much I spent:

$0.80 for sweet potatoes
Everything else from my pantry!

Total cost per serving: $0.20


in the food processor

I served these with baked white fish. I think sweet potato mash tastes best with fish, but you can also have some roast beef or stew to go along with it. The addition of maple syrup is optional although it lends a very subtly sweet flavour.. and the slight stickiness improves the texture of the dish. If you don’t have a food processor or don’t want to clean up, use a whisk to mash everything together. It won’t be as smooth, but it works if you like it a little bit rustic (and don’t want to wash up the blender). I’ll stick to blending it though, I swear it’s worth it!Sept 27- Fish with sweet potato puree

The vegetable bake recipe can be found here.